Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - MONDAY - SPECIALIZATION
03-04-2012, 06:21 AM
Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 115 135 145 155 165 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 95 115 115 135 135 115 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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Beautiful workout. Finished with a lot of energy.
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - TUESDAY - FULL BODY
03-04-2012, 06:45 AM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 525 525 545 545 435 | Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 110 120 120 90 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 155 155 185 185 185 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 100 110 120 150 100 | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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I had a hard time selecting where to start a few of the ratchets. I could have gone much heavier on the leg press as I was able to get 14 deep reps and never stuck. I could have gone heavier on the incline press as well. I can't wait till next week!
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - WEDNESDAY - SPECIALIZATION
03-18-2012, 09:51 PM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 165 165 165 165 165 165 165 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Dumbbell Lateral Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 30 30 30 30 30 30 30 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Push Press 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 125 125 125 125 125 125 125 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Dumbbell Front Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 30 30 30 30 30 30 30 | Max Force Sets B1 EXERCISE SETS REPS SPEED REST High Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 105 105 105 105 105 | Max Force Sets B2 EXERCISE SETS REPS SPEED REST Low Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 105 105 105 105 105 | Max Force Sets B3 EXERCISE SETS REPS SPEED REST Upright Row 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 80 80 80 80 80 | Max Force Sets B4 EXERCISE SETS REPS SPEED REST Face Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 90 90 90 90 90 90 90 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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Fell off the posting but I'll have everything updated today. I've been dealing with a wrist injury for about the last month. It feels like tendonitis but it really starts hurting when I grip anything over 45 lbs in my left hand so my power pulls and upright rows are obviously suffering. Also, I weighed 167 on this day( 2/29/12).
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - FRIDAY - SPECIALIZATION
03-18-2012, 10:04 PM
Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Push Press 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 115 135 135 135 | Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Seated Dumbbell Overhead Press 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 | Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Snatch 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Dumbbell Upright Row 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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This workout was alot of fun. Wrist bothered me on the upright rows but other than that everything went well. This was really the first time I've thrown power snatches into my routine so I'm interested to see how I progress with them.
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - SATURDAY - FULL BODY
03-18-2012, 10:18 PM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST Sumo Deadlift 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 245 265 315 225 | Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 100 100 120 130 110 | Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Chin-Up 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 167 177 192 202 167 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Floor Fly 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Ratchet Loading C1 EXERCISE SETS REPS SPEED REST Dumbbell Hammer Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Decline Dumbbell Triceps Extension 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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tried a new preworkout on this day that had me feeling like crap but the workout was still intense, and very fast paced. I rarely took more that 15 to 20 seconds rest.
Max Reps:
Sumo deadlift: 225 for 15
Leg extension: 110 for 12
Chin up: Bodyweight(167) for 15
Floor fly: 25 for 20
Hammer Curl: 25 for 15
Tri Ext.: 25 for 15
I'll need to go up in weight on several of these next time as I realize I was getting a lot of good reps.
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - MONDAY - SPECIALIZATION
03-18-2012, 10:51 PM
Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 125 135 145 155 165 175 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 125 125 135 135 115 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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Solid Workout. Handled weights much better today. Max rep: 115@ 10 reps
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Level 0 |
Join Date: Sep 2010 |
Location: Texas, USA |
Posts: 14
SHOULDERS - TUESDAY - FULL BODY
03-18-2012, 11:18 PM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 525 525 615 615 525 | Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 120 120 130 130 110 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 175 175 195 195 155 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 120 140 160 130 | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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B Slap
Level 0
Join date: Sep 2010
Location: Texas, USA
Posts: 14
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Max Reps:
A1: 10 @ 525
A2: 12 @ 110
B1: 10 @ 155
B2: 12 @ 130
C1: 10 @ 90
C2: 10 @ 100
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